5 Super Easy Wellness Habits You're Not Doing, But Should Be

By: Kristie Delgado, MS, GMC’s Fitness Specialist

Health goals—whether it’s losing 10 pounds, eating healthier or sleeping a full 8 hours each night—are great in theory. But the truth is it takes a lot of hard work, and even more patience to achieve these goals.

So much so that many of us feel overwhelmed or defeated before we’ve even started. That’s because when we look at our end health goal, all we see is every little obstacle and challenge, everything we have to give up and how long it’s going to take to be successful. But what if we just decided to forget about our big health goals—at least for now?

Instead, let’s focus on micro-goals, or things we can all realistically and easily do today—right this very moment. Now you may be tempted to overlook these small steps—will they even make a difference? The answer is yes. In fact, habit-change research has shown that setting micro-goals—regardless of the goal is—and achieving them is what actually matters most. This success and consistency helps to improve confidence, provides momentum and increases your motivation to set a new goal.

So if you’re wondering what your first micro-goal should be, here are 5 that are easy enough to get done, but will still make a (surprisingly) big impact on your health and wellbeing.

1.    Drink a glass of water as soon as you wake up, every day.

We wake up dehydrated every morning. Starting your day with a glass of water (before you slug down that cup of joe) can increase energy, decrease cravings and improve mental focus.

2.    Complete a 2-minute dynamic warm-up routine once a day.

After lying in bed all night—or sitting in an office chair all day—our joints don’t stand a chance. With lack of motion, they get rigid, stiff and creaky. That’s where a quick warm-up comes in. Moving your joints and muscles through their full range of motion increases blood flow, lubricates joints, prevents discomfort and pain, and will make any exercise more effective.  

3.    Add one-half cup of veggies to your daily diet.

Even if you’re not a fan of veggies, you can likely handle one-half cup (for example, that’s 5 broccoli florets or 6 baby carrots). Remember, eating fiber-rich vegetables can help with a feeling of fullness after a meal, which aids in weight control and regulating blood sugar levels. Let’s not forget all of the vitamins and minerals that reduce your risk of chronic diseases, too.

4.    Take a 2-minute brain break.

It may not sound like much, but taking even just a few minutes to detach and decompress from what you’re doing can improve concentration, decrease anxiety and stress, and increase productivity. Use those 2 minutes wisely, though, by enjoying some music, guided meditation or getting some movement.

5.    Spend 5 minutes journaling before bed each night.

You’ve survived all day and now it’s time to actually lie down and get some much-needed rest. But even when our bodies are winding down, this doesn’t mean our minds got the memo. Often times, this can be a time when stress, worry and anxiety reach their peak. To counteract that, try journaling for just 5 minutes as this will give you chance to reflect on the day, work through your thoughts and write down anything you don’t want to forget.  

Take the first step.

Whether your health and wellness goal is to eat healthier, lose weight, work out more, or simply to feel better, they all start the same exact way: with one small step. To help increase your confidence and boost your motivation, these micro-goals are a perfect place to start. And if you ever have any questions, are in need of support or guidance or are just ready for the next step of your fitness and health journey, you can count on the experts at GMC’s Fitness & Performance Center.